Vegtables & Fruits that Contain Vitamins C & E

By
Ursula Moon

About the Author:

Ursula Moon

Ursula Moon has been writing since 2001, specializing in health and fitness. She is a certified health and fitness consultant, business owner and professional dancer. Moon holds a Master of Arts from the University of California-Los Angeles' Department of World Arts and Culture and a bachelor's degree from the California Institute of the Arts in dance performance, production and choreography.

Vitamin C and E are both powerful antioxidants that are healthy and beneficial to the functioning of your body. A diet rich in these vitamins is a proactive way to stay feeling good and looking good. Both vitamin C and E are present in an abundance of nutritious and delicious vegetables and fruits for you to choose from.

Oranges for sale at a market.
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Vitamin C

Vitamin C is a water soluble vitamin that is responsible for the formation of collagen in your muscles, cartilage, tendons, ligaments, bones and blood vessels. Vitamin C aids in healing wounds, fighting infection and in the absorption of the iron. Vitamin C is not produced in your body and the only way for it to be obtained is through your diet.

Vitamin E

Vitamin E is a fat-soluble vitamin that aids in the formation of red blood cells and in the absorption of vitamin K. Vitamin E is considered an anti-aging vitamin because it promotes healthy, flawless skin and protects the body from destructive free radicals that can damage your cells, organs and tissues. Vitamin E has also been linked to the prevention of certain cancers, cardiovascular conditions, rheumatoid arthritis and Parkinson's disease.

Vitamin C Rich Foods

Citrus foods are known for being a great source of vitamin C. In addition to citrus foods, there are a host of other fruits and vegetables that are rich in vitamin C. Most recognized as high vitamin C food sources are oranges, tangerines, grapefruits, lemons and limes. Other fruits that contain high levels of vitamin C are kiwis, strawberries, raspberries, pineapple, watermelon, guava and papaya. Vegetables that are rich in vitamin C include dark green leafy vegetables, broccoli, cabbage, cauliflower, tomatoes, celery, bell peppers and brussels sprouts. These vitamin C rich nutrients are most potent when consumed fresh or raw.

Vitamin E Rich Foods

There are a wealth of fruits and vegetables rich in vitamin E that can be enjoyed raw or cooked, fresh or canned. Fruits rich in vitamin E are berries, avocado, tomatoes, pomegranate, pumpkin, kiwi, mango, papaya and guava. Vitamin E rich vegetables include corn, asparagus sweet potato, broccoli and dark green leafy vegetables. A well-balanced diet including a variety of these fruits and vegetables is a proactive way to ensure that you are receiving adequate amounts of vitamin E.

Go Organic

Choosing vegetables and fruits that are organic better ensures that you are consuming healthy, chemically free fruits and vegetables that are in there natural unaltered state. Avoiding fruits and vegetables that contain pesticides, additives or have been genetically modified keeps your fruits and vegetables cleaner, healthier and richer in the vitamins and antioxidants that your body needs.